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Back Pain Treatment

5 Stretches for Lower Back Ache

Lets Get Into It

Lower back pain is a common ailment that can disrupt your daily life. Whether it's caused by prolonged sitting, heavy lifting, or muscle imbalances, incorporating regular stretches into your routine can help alleviate discomfort and improve flexibility. In this blog post, we'll explore five highly effective stretches that can provide relief from lower back ache.

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1. Child's Pose (Balasana): Child's Pose is a restorative yoga pose that stretches the lower back gently. To perform this stretch:

  • Begin on your hands and knees on a comfortable surface.

  • Sit back on your heels and reach your arms forward on the ground.

  • Lower your chest toward the floor while keeping your arms extended.

  • Hold the stretch for 20-30 seconds, breathing deeply and relaxing into the pose.

  • Repeat 2-3 times.

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2. Cat-Cow Stretch: The Cat-Cow Stretch is a dynamic exercise that can help relieve tension in the lower back. Here's how to do it:

  • Start on your hands and knees, again, on a comfortable surface.

  • Inhale as you arch your back, lifting your head and tailbone (Cow Pose).

  • Exhale as you round your back, tucking your chin and tailbone (Cat Pose).

  • Repeat this flow for 1-2 minutes, coordinating your breath with the movement.

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3. Knee-to-Chest Stretch: The Knee-to-Chest Stretch is excellent for stretching the lower back and relieving pressure on the spine. Follow these steps:

  • Lie on your back with your legs extended.

  • Bend one knee and bring it towards your chest.

  • Hold your knee with both hands and gently pull it closer to your chest.

  • Hold for 20-30 seconds, feeling the stretch in your lower back.

  • Repeat with the other leg.

  • Perform 2-3 stretches on each side.

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4. Sphinx Pose: The Sphinx Pose is a gentle backbend that stretches the lower back and strengthens the spine, although it's important to note, if you experience a sharp pain, stop and move on to the next stretch. Here's how to do it:

  • Lie on your stomach with your legs extended and your elbows under your shoulders.

  • Press your forearms and palms into the ground, lifting your upper body.

  • Keep your hips and thighs on the mat.

  • Hold the pose for 20-30 seconds, feeling a gentle stretch in your lower back.

  • Repeat 2-3 times.

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5. Seated Forward Bend (Paschimottanasana): The Seated Forward Bend is a yoga pose that stretches the entire back and hamstrings. To perform this stretch:

  • Sit on the floor with your legs extended straight in front of you.

  • Inhale and lengthen your spine.

  • Exhale as you hinge at your hips and reach forward toward your toes.

  • Hold onto your shins, ankles, or feet, depending on your flexibility.

  • Keep your back straight and avoid rounding your shoulders.

  • Hold for 20-30 seconds while breathing deeply.

  • Repeat 2-3 times.

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Incorporating these five stretches into your daily routine can be a simple yet effective way to alleviate lower back ache and improve the flexibility and strength of your lower back and surrounding muscles. Remember to perform these stretches gently and never force your body into uncomfortable positions. If your lower back pain persists or worsens, get in contact for a consultation and a proper diagnosis with personalised treatment plan.

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